The Power of Naming Your Emotions
Have you ever found yourself saying or thinking“I don’t even know what I’m feeling right now”?
Many of us were never taught how to name our emotions — and that matters more than we realize. Research shows that just labeling your feelings can calm your nervous system and reduce emotional overwhelm.
What Happens When You Name an Emotion?
When you say out loud (or even think), “A part of me feels anxious,” your brain responds.
Neuroscience calls this “affect labeling”. It’s a practice that helps the emotional parts of your brain calm down while activating the part of the brain that helps you think clearly and make choices.
Naming your emotion = less chaos, more clarity.
How to Practice Naming Emotions
Start with a Feelings List
Get familiar with emotion words such as:
Frustrated
Disappointed
Embarrassed
Overwhelmed
Grateful
The more specific you can be, the more insight you gain.
Check in With Your Body
Emotions show up physically. Ask yourself:
What’s happening in my chest, shoulders, or gut?
Does this feel like tension, heaviness, tightness, buzzing?
Then try to match the physical sensation to an emotion: “Tight chest and racing thoughts... maybe I’m anxious or scared.”
Say It Out Loud
Try saying to yourself:“
Right now I’m feeling ___.”
This simple act builds emotional literacy and makes it easier to regulate how you respond.